TUESDAY – Basin CrossFit
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TUESDAY

13
Dec

TUESDAY

Basin CrossFit – CrossFit

Warm-up

(7min) As a group get warm with some Dynamic Mobility:

Walking Toy Soldiers

1 Over the Fence + 1 Under the Fence + 2 Air Squat down the length of the gym (switch directions half way)

1 Inchworm + 4 Pushups, 1 Inchworm + 3 Pushups, and so on until 1 Pushup.

Bird Peckers

Half Handstands

(8min) Pullup Prep

While hanging on the Bar:

Perform some Scap Pullups — Contract and relax shoulder blades. Go from an active position to a relaxed position. Make people

understand the difference.

Perform some body twists, some Kipping Pull Throughs.

Then, perform:

5 Controlled Supine Grip Strict Pullups — QUICK SCALE: Jump to Negative Pullup

1 Burpee + 2 Strict Pullups

1 Burpee + 2 Kipping Pullups

Wod prep

(10-15min) Prep for Front Squat

Perform:

3 Pause Front Squats (pause at the bottom for 3sec) + 3 Front Squats (no pause)

5 Rounds

* Round 3 should be done at Workout weight. Rounds 4 and 5 should be done a little heavier.

* Prep as needed for the Workout.

wod

Metcon (Time)

Rx+

21-18-15-12-9-6-3

Burpee Pullup

Front Squat (135/95lbs)

Metcon (Time)

Rx

21-18-15-12-9-6-3

Burpee Pullup

Front Squat (115/75lbs)

Metcon (Time)

Fitness

18-15-12-9-6-3

Burpee

Jumping Pullup

Front Squat

competitors

Bench Press (1-1-1-1-1-1-1)

Metcon (No Measure)

Every 30s for 10 minutes:

2 false grip pull ups, 1 strict muscle up, 2 ring dips
To be done without letting go of the rings. Consider doing one rep every minute if you are still developing the strict muscle up.

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